Thursday 1-26-23 Workout Of The Day
:30 work & :30 Rest x 30 min (5 full rounds)
1. Ring Row Holds
2. Dbl. KB Front Rack March (w. 1 sec. pause at the top).
3. Pull Up Hold (use band if needed)
4. Dbl. Bell Clean & Strict Press
5. Max Kcal ECHO
6. Rest
Today’s workout is a little work and rest ratio. Pick weights you can move for 30 seconds and find challenging at the same time. Your 30 seconds rest/transition will go quickly so plan your work accordingly.
Ring Row Holds: Find an angle where you can pull your palms to your rib cage and hold that position with retracted shoulder blades for 30 seconds. Adjust your foot positioning during if needed.
Dbl. KB Front Rack March: With two heavy kettlebells in the front rack position (not on top of shoulders), march by bringing your knees up to waist height or higher with a one second pause at the top. Keep your abdominals tight and take short breaths to maintain tension through the march.
Pull Up Hold: Maintain a 90 degree angle w. chin above bar for as long as possible up to 30 seconds.
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